We have to admit that we as kids we weren’t crazy about the flavor of feta cheese and olives, but somehow, that changed, and we’re both crazy about them now! Lyssie will probably tell you that she developed the taste for these flavors of the Mediterranean first and that’s the only reason that Tammy tried them and now likes them, as Lyssie does try to take credit for most things 😉 .
In fact, we’re still duking it out as Lyssie is certain she created most of our “lightened-up” recipes that feature Mediterranean flavors.They never get old to us and Lyssie insists she’s responsible for our Avocado and Olive Pasta or our Skinny Spinach Artichoke Dip Bites or even our Mediterranean Lettuce Cups –but Tammy isn’t giving in and thinks she is the one to thank for at least one of them…ah! We’ll get to the bottom of this, but in the meantime, please enjoy ‘em, reap some of the health benefits of the Mediterranean-style diet (check ‘em out below)! 😉
And now…our Mediterranean love affair continues with this recipe…feta, olives, and tomatoes – Oh my! And although Greek salads are always tasty, they’re not always filling. Not so, for this lil’ number. The quinoa kicks up the satiety factor and adds protein and fiber in this vegetarian dish. We think it’s ah-mazing and we hope you do too!
Another reason (besides the delicious flavors) that we are fans of the Mediterranean-style diet? It’s based on healthy, unprocessed foods like a lot of fruits and vegetables, and it’s rich in beans, whole grains, nuts and seeds and it contains fish and good-for-you fats like avocados and it’s great for helping people to lose weight for these reasons.
So here’s a great take-away tip from the Mediterranean diet (and there are many, but here’s one of our favorites!) Aim to do this from now on: If you’re trying to lose weight, include produce at every meal (aim to include vegetables at all meals, and if you can’t at least be sure to add fruit.).
Want to feel even better about enjoying in this healthy, yet indulgent-feeling dish? You’ll reap the benefits of its healthy ingredients:
- Feta: great protein-rich option for vegetarians and good source of calcium
- Olives: rich in phytonutrients and anti-inflammatory compounds that fight against diseases like cancer and heart disease
- Tomatoes: rich in lycopene and antioxidants to keep your skin healthy and youthful
- Red onion: phytonutrients may protect against cancer and reduce high blood pressure
- Cucumber: high water content helps to flush sodium and bloat
Greek Quinoa Salad
(Yields 8 (1/2 cup) servings)
Ingredients:
- 1 cup uncooked quinoa
- 2 cups water
- 2 tbsp. olive oil
- 2 tbsp. balsamic vinegar
- 1/3 cub crumbled light feta
- 1/3 cup black kalamata olives pitted and halved
- ½ cup cherry tomatoes, halved (we used half red and half yellow tomatoes)
- 1 cucumber, diced
- ½ red onion, diced
Directions:
Combine quinoa with water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. If there is any water in the saucepan when the quinoa is cooked, drain it thoroughly. Add remaining ingredients, enjoy!
Nutritional Information:
Per 1/2 cup
Calories 134; Fat 6g; Saturated Fat 1g; Carbohydrates 17.5g; Protein 5g; Cholesterol 5.5mg; Sodium 85mg; Fiber 2g
- 1 cup uncooked quinoa
- 2 cups water
- 2 tbsp. olive oil
- 2 tbsp. balsamic vinegar
- ⅓ cup crumbled light feta
- ⅓ cup black kalamata olives pitted and halved
- ½ cup cherry tomatoes, halved (we used half red and half yellow tomatoes)
- 1 cucumber, diced
- ½ red onion, diced
- Combine quinoa with water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. If there is any water in the saucepan when the quinoa is cooked, drain it thoroughly. Add remaining ingredients, enjoy!
